Dumbbell Clean

Setup

1. 01Stand over two dumbbells set just outside the feet.
2. 02Hinge down with a flat back and grip them with neutral palms.
3. 03Set the shoulders over the dumbbells with arms straight.
4. 04Brace the trunk before pulling.

Execution

1. 01Drive through the legs and extend the hips explosively.
2. 02Shrug and guide the dumbbells up close to the torso.
3. 03Rotate the elbows under and catch the bells on the front of the shoulders with a slight knee bend.
4. 04Stand tall, then lower the dumbbells back down under control.

Checkpoints

• -Power comes from hip extension, not an arm curl.
• -Dumbbells travel close to the body, not swung out front.
• -Catch lands softly with bent knees absorbing the load.
• -Back stays flat every time the bells return toward the floor.

Common mistakes

• -Curling the dumbbells up with the biceps.
• -Letting the bells crash onto the shoulders at the catch.
• -Rounding the back on the descent between reps.
• -Standing up first and then lifting the bells with the arms.